Quick, Easy and Effective – Hip Pain Stretches (FEEL Sooooo GOOD!)

#1- Standing Hip Flexor Stretch

In standing position, take a step back with your left leg then knee straight. Front foot is flat and leg is slightly bent. Contract the abdominal areas. Contract the glutes and bring the hips forward targeting the hip flexors. Switch sides.

Standing Hip Flexor Stretch

We are targeting the hip flexor, which tends to be the common reason why people have hip pain.

Perform 1 set of 2 reps, with stretches alternating back and forth with a 20-second hold and light intensity.

#2- 90/90 Hip Flexor Stretch

Take a step forward and kneel down. Front leg is at 90 degrees, flat foot. Ankle, knee and hips at 90. Back leg is at 90 degrees looking at the hip, knee and ankle. Ideally, you wanted the front foot flat. If you can it is better to have no shoes so you will get the front foot flat even more. Place a towel underneath the knee to soften things when kneeling on the ground.

Tighten the abdominal area and glutes. Bring the hips forward.

90/90 Hip Flexor Stretch

We are targeting the quadriceps muscles, specifically the rectus femoris, which is a muscle that crosses the knee and hip that is oftentimes tight and painful with people with hip pain.

Perform 1 set of 2 reps, alternating back and forth from one side to the other, with a 20-second hold and intensity of light stretch.

#3- 90/90 Hip Flexor Stretch With One Arm Overhead

From 90/90 position, bring one arm overhead. If you are stretching the left side, bring the left arm overhead. This will intensify the stretch throughout the whole body. Switch to the other side.

90/90 Hip Flexor Stretch With One Arm Overhead

Bringing the one arm overhead, you will feel a stronger stretch in the hip flexor, quadriceps, pelvic area and over into the abdominal area.

Perform 1 set of 2 reps with a 20-second hold with an intensity of light stretch.

#4- 90/90 Hip Flexor Stretch With Side Bend

Start with 90/90 position. Tighten abdominal area and glutes. Bring the hips forward. Bring one arm overhead and then add a bit of side bend. Switch to the other side.

90/90 Hip Flexor Stretch With Side Bend

Bringing one arm overhead with side bend targets a different part of the hip feeling a stretch deep down in the spine.

Perform 1 set of 2 reps, alternating back and forth with a 20-second hold and light intensity.

#5- 90/90 Hip Flexor Stretch -Twist In

Start with 90/90 position. Bring the arms straight out and then rotate the upper body to the side and go in or move away around 45 degrees from the leg you are stretching.

90/90 Hip Flexor Stretch -Twist In

This stretch targets the hips because the hips moves in all 3 planes of motion and a lot of times people would just stretch in a forward direction and they ignore the transverse or twisting plane of movement.

Perform 1 set of 2-4 reps because we are going in one direction with a hold of 5-10 seconds with a light intensity.

#6- 90/90 Hip Flexor Stretch -Twist Out

Start with 90/90 position. Bring the arms straight out and then rotate the upper body to the side and go out or move towards the leg you are stretching. You can move towards 45 degrees. If you can move to 90 degrees that would be great but you do not need to force it.

90/90 Hip Flexor Stretch -Twist Out

In this position, we are looking at feeling of a light stretch and a different kind of stretch in the hip area in order to help with hip pain.

Perform 1 set of 2-4 reps with a hold of 3-5 seconds and light intensity.

So there you go, that ends up being the list of quick, easy and effective hip pain stretches.